This guide book must only be used in conjunction with the accompanying audio class.

Transcription

1 This guide book must only be used in conjunction with the accompanying audio class.

2 P.1 Check with your doctor before starting this or any other exercise program in particular if you suffer from any heart problems or you think you may be pregnant. By loading and participating in the exercise programs for this CD or download you are acknowledging that you have; (a) satisfied yourself that you are fit and able to undertake the exercises and; (b) that you have sought prior medical advice from your doctor as to the suitability of these exercises and; (c) that you will hold yoga 2 hear harmless from any damages or claims that you may suffer as a result and; (d) that you have read and understood the terms and conditions contained in this booklet and the disclaimer wording below. To the fullest extent possible under English law yoga 2 hear excludes liability for any claims, loss, demands or damages of any kind whatsoever and howsoever arising (whether directly or indirectly) or may arise as a consequence of following or acting upon any information or performing any of the exercises contained in this CD or download and booklet. This disclaimer shall be governed by English law and each of the parties submit to the exclusive jurisdiction of the English Courts. This CD or download including all it s contents and packaging is protected by English and international copyright laws. This download may only be used for private use and must not be played to the general public or fee paying audiences. Any unauthorised broadcast, public performance, copying, hire, internet use or other distribution of all or any part of this download is prohibited and may result in legal proceedings. All rights of the producer and owner of the work reproduced are reserved. yoga 2 hear All rights reserved.

3 P.2 Thank you for purchasing a Yoga 2 Hear guided audio yoga class. Our classes provide top quality achievable and effective Hatha yoga instruction that can be used whenever and wherever you choose. With Yoga 2 Hear audio yoga classes you can close your eyes and concentrate 100% on the clear and easy to follow instructions, this allows you to gain the maximum benefits from each class. Before you start here are a few bits of information that you may find useful; Slow controlled breath is a fundamental part of Hatha Yoga. With regular practice you will find that your breath becomes easier to control and the techniques used in this class will become more effective. Make sure that the area in which you are following this class is warm and free from any obstructions. You will need enough room to move your arms in all directions whilst laying and sitting on your yoga mat. If you have high blood pressure or are pregnant the breath retentions used in this class are not suitable for you. As an alternative take a short natural pause between breaths. Pranayamas is the Sanskrit name given to yogic breathing exercises. Pranayama translates from Sanskrit to mean control of vital life force. By practicing Pranayamas we are able to learn techniques that control the breath and raise our levels of prana. This 40 minute class is suitable for those with and without any previous experience of yoga. It introduces simple yogic breathing techniques including the Ujjayi Breath or Breath of Tranquillity, Breath Retention, Locks, Prana Mudra and Relaxation techniques. When practiced regularly these techniques will improve your levels of health and vitality and can also bring the following benefits; The lungs become stronger and the elasticity of the lungs and rib cage is improved, this increases lung capacity permanently and can help to eliminate respiratory problems. The work load of the heart is reduced as it becomes stronger and more efficient, this will help to reduce blood pressure and reduce the risk of heart disease. The quality of the blood improves due to higher levels of oxygen being absorbed, as a result the digestive system becomes more efficient and the nervous system is nourished. The skin is also fed with extra oxygen and becomes rejuvenated, it appears smoother and facial lines can be reduced. Pranayamas also encourage relaxation, reduce anxiety and increase mental focus so that the mind can function more clearly.

4 P.3 Please ensure you have carefully read and understood this guide book before commencing the class and that you strictly follow the recommendations in the Medical Warning. Seated alignment and basic yogic breathing. Begin sitting in a comfortable position with your ankles crossed (A) or your legs extended out in front of your body (B). If you are not comfortable in either of these positions you can try sitting on a yoga block or folded towels. This will raise your hips and should make either position more comfortable. Alternately you can perform this section of the class seated in a firm stable chair without arms. Breathe slowly in and out through your nose, broaden your upper back, release your shoulders away from your ears and lightly close your eyes. Continue as instructed. A B The Ujjayi Breath (You-Jai) or Breath of Tranquillity. As you breathe in and out through your nose imagine that the breath is entering and leaving your body through an opening in the front of your throat. This technique will help to open up the throat allowing more air into the lungs. As you inhale and exhale allow your breath to create a slight sound similar to soft snoring as it passes over your vocal cords. Continue as instructed. Breath Retention. Whilst continuing to use the Ujjayi breathing technique, begin to add a slight pause between each inhalation and exhalation as instructed. As this technique progresses work to lengthen the pause between breaths, as instructed, until you are retaining your breath. Continue to focus on the sound created by your breath moving over your vocal cords. When instructed return to using the Ujjayi breathing technique. Breath Retention using Locks. Whilst continuing to use the Ujjayi breathing technique begin to become aware of the pause between each inhalation and exhalation. Work to gradually lengthen the pause between these breaths as instructed. When instructed, begin to lift your pelvic floor muscles as you pause between each inhalation and exhalation. As you then exhale release your pelvic floor muscles. Continue as instructed.

5 P.4 Prana Mudra. Whilst continuing to use the Ujjayi breathing technique bring your hands into your lap and join your fingertips. Now straighten your arms and place your hands on your legs whilst keeping the fingertips joined. When instructed inhale and lift your arms straight up in front of your body until they are above your head (C). Look to your hands and then allow your hands to part until they are slightly wider than shoulder width apart. As you exhale, lower your arms straight out to the sides of your body then return your hands into your lap and join your fingertips. Continue as instructed linking your breath and movement. C Relaxation Meditation. When instructed move into a position laying flat on your back with your hands beside your hips and your palms facing up (D). Breathe slowly in and out through your nose using the Ujjayi breathing technique. As you do so become very aware of your breath entering and leaving your body. Continue to relax as instructed. D We are keen to hear your comments on this product. If you would like to let us know what you think or want more info on our products and events please visit us at yoga2hear.co.uk. Yoga 2 Hear All rights reserved.

6 P.5.Beginners Yoga Volumes 1,2 & 3..Beginners Yoga Flowing Sequences 1, 2 & 3..Improvers Yoga Volumes 1,2 & 3..Improvers Yoga Flowing Sequences 1,2 & 3..Prenatal Yoga & Postnatal Yoga..2 in1 Yoga for Weight Loss..Introduction to Core Yoga. Yoga for the Surf Volumes 1 & 2. Yoga for Snow Sports Volumes 1 & 2 many other classes and eco-friendly yoga mats all available online from